WOD

General Warm Up:

CrossFit Warm Up:

Specific Warm Up:

Mobility:

Foam roller quad smash 1:30 each side
Double LAX ball low back smash 2 min

Warm up Wall Ball

WOD:

Death By:
Odds: Wall Ball
Evens: Box Jumps

Midline Work:

Plank 3 min Total
Hollow hold 2 min total
Max Effort Handstand Hold